{"id":40599,"date":"2025-06-05T13:20:35","date_gmt":"2025-06-05T11:20:35","guid":{"rendered":"https:\/\/www.oafifoundation.com\/?p=40599"},"modified":"2025-06-05T13:32:36","modified_gmt":"2025-06-05T11:32:36","slug":"nutricionayudar-perdida-de-masa-muscular","status":"publish","type":"post","link":"https:\/\/www.oafifoundation.com\/ca\/nutricionayudar-perdida-de-masa-muscular\/","title":{"rendered":"NUTRICI\u00d3: COM AJUDAR A LA P\u00c8RDUA DE MASSA MUSCULAR?"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li>Amb la p\u00e8rdua de massa muscular, tamb\u00e9 es crea una p\u00e8rdua de for\u00e7a. Aquesta disminuci\u00f3 de massa muscular i for\u00e7a muscular augmenta el risc de patir accidents, caigudes i fractures, i fins i tot pot arribar a generar discapacitat o depend\u00e8ncia d&#8217;altres persones per viure.<\/li>\n<\/ul>\n\n\n\n<p><strong>Article per cortesia d&#8217;<a href=\"https:\/\/www.instagram.com\/nutricion.go\/\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/nutricion.go\/\" target=\"_blank\" rel=\"noopener\">Antonela B\u00e1varo<\/a>, Nutricionista i col\u00b7laboradora d&#8217;OAFI<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La sarcop\u00e8nia, la p\u00e8rdua progressiva de la massa muscular<\/h2>\n\n\n\n<p>Per qu\u00e8 \u00e9s important la massa muscular? No \u00e9s nom\u00e9s per fer-nos veure b\u00e9 est\u00e8ticament, sempre els nutricionistes i metges posem \u00e8mfasi en augmentar-la i baixar els nivells de greix perqu\u00e8 tamb\u00e9 \u00e9s molt important per PREVENIR, fractures, lesions, per exemple en esportistes, i no nom\u00e9s en adults grans.<\/p>\n\n\n\n<p>Amb la p\u00e8rdua de massa muscular, tamb\u00e9 es crea una p\u00e8rdua de for\u00e7a. Aquesta disminuci\u00f3 de massa muscular i for\u00e7a muscular augmenta el risc de patir accidents, caigudes i fractures, i fins i tot pot arribar a generar discapacitat o depend\u00e8ncia d&#8217;altres persones per viure.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/www.oafifoundation.com\/ca\/sarcopenia-no-dejes-que-tus-musculos\/\" data-type=\"link\" data-id=\"https:\/\/www.oafifoundation.com\/sarcopenia-no-dejes-que-tus-musculos\/\">Per qu\u00e8 apareix la sarcop\u00e8nia?<\/a><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>PER ENVELLIMENT: El proc\u00e9s d&#8217;envelliment comen\u00e7a entre els 25 i els 30 anys, accentuant-se a partir dels 50 anys, per\u00f2 <strong>es pot accelerar a causa de l&#8217;estil de vida<\/strong> i el patiment d&#8217;altres patologies.<\/li>\n\n\n\n<li>MALA NUTRICI\u00d3<\/li>\n\n\n\n<li>SEDENTARISME<\/li>\n\n\n\n<li>Malalties cr\u00f2niques i degeneratives<\/li>\n<\/ol>\n\n\n\n<p>Malalties cr\u00f2niques com l&#8217;obesitat, la diabetis, les malalties card\u00edaques,\u00a0<a href=\"https:\/\/tuinfosalud.com\/articulos\/enfermedades-respiratorias\" target=\"_blank\" rel=\"noreferrer noopener\">respirat\u00f2ries<\/a>, osteoarticulars, el c\u00e0ncer, entre altres, aix\u00ed com les malalties degeneratives com l&#8217;Alzheimer, esclerosi, <strong>limiten la mobilitat i l&#8217;activitat f\u00edsica dels qui la pateixen<\/strong>, afectant el desenvolupament i la for\u00e7a muscular.<\/p>\n\n\n\n<p>Cal llavors <strong>implementar estrat\u00e8gies especials<\/strong> per prevenir en aquestes persones la p\u00e8rdua de massa muscular, que limiti despr\u00e9s la seva capacitat de mobilitat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Com recuperar massa muscular?<\/h2>\n\n\n\n<p>Per a aquelles persones la causa de les quals de p\u00e8rdua de massa muscular no provingui de patologies complicades, <strong>tenen a la seva disposici\u00f3 diverses estrat\u00e8gies terap\u00e8utiques<\/strong> per tal de mitigar els seus efectes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mantenir una alimentaci\u00f3 i hidrataci\u00f3 adequada<\/h3>\n\n\n\n<p>Cal <strong>consumir adequadament tots aquells aliments que contribueixin<\/strong> a suplir l&#8217;organisme dels nutrients necessaris.<\/p>\n\n\n\n<p>Aquests aliments han de contenir <strong>prote\u00efnes de carns magres<\/strong>,\u00a0<a href=\"https:\/\/tuinfosalud.com\/articulos\/beneficios-de-las-vitaminas\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamines<\/strong><\/a><strong>,<\/strong>\u00a0<strong>minerals i \u00e0cids grassos poliinsaturats<\/strong>. D&#8217;igual manera, <strong>la hidrataci\u00f3 adequada<\/strong> \u00e9s important per evitar la p\u00e8rdua de massa muscular.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Realitzar activitat f\u00edsica<\/h3>\n\n\n\n<p>Per evitar la p\u00e8rdua de massa muscular, \u00e9s adequada l<strong>a realitzaci\u00f3 d&#8217;un pla d&#8217;exercicis programat i peri\u00f2dic<\/strong>, especialment exercicis de resist\u00e8ncia.<\/p>\n\n\n\n<p><strong>Important:<\/strong> Aquest pla d&#8217;exercicis ajudar\u00e0 a mantenir el to i la for\u00e7a en els m\u00fasculs, per\u00f2 alhora, s&#8217;ha de <strong>complementar amb el consum dels nutrients necessaris<\/strong> perqu\u00e8 l&#8217;organisme pugui fer la seva funci\u00f3 reparadora de les fibres musculars.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Consumir suplements nutricionals<\/h3>\n\n\n\n<p><strong>Els cossos envellits processen les prote\u00efnes de manera menys eficient, per aix\u00f2 en necessiten m\u00e9s per mantenir la massa muscular i la for\u00e7a, la salut \u00f2ssia i altres funcions fisiol\u00f2giques essencials. Aix\u00ed com els esportistes, o persones que realitzen activitats f\u00edsiques peri\u00f2diques augmentaran tamb\u00e9 les necessitats proteiques, de vegades no arribant a suplir-la nom\u00e9s amb l&#8217;alimentaci\u00f3.<\/strong><\/p>\n\n\n\n<p>Quan l&#8217;organisme alenteix la seva capacitat per sintetitzar cert tipus de prote\u00efnes, especialment les prote\u00efnes destinades a la reparaci\u00f3 i recuperaci\u00f3 muscular, <strong>\u00e9s adequat acudir a la suplementaci\u00f3 nutricional,<\/strong> per facilitar el consum i la metabolitzaci\u00f3 dels nutrients necessaris per a la recuperaci\u00f3 muscular.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/06\/masa-2-1-1024x1024.jpg\" alt=\"masa 2\" class=\"wp-image-40607\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/06\/masa-2-1-1024x1024.jpg 1024w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/06\/masa-2-1-300x300.jpg 300w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/06\/masa-2-1-150x150.jpg 150w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/06\/masa-2-1-768x768.jpg 768w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2025\/06\/masa-2-1.jpg 1170w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Photo by <a href=\"https:\/\/unsplash.com\/@iiirina?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">irina del<\/a> on <a href=\"https:\/\/unsplash.com\/photos\/a-colorful-and-healthy-bowl-of-food-uJQYVRza0VY?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/figcaption><\/figure>\n\n\n\n<p>Experts suggereixen que fins i tot els adults grans sans necessiten m\u00e9s prote\u00efnes que quan eren m\u00e9s joves per ajudar a\u00a0<a href=\"https:\/\/www.aarp.org\/espanol\/salud\/expertos\/elmer-huerta\/info-2017\/causas-sintomas-y-como-prevenir-la-sarcopenia.html\" target=\"_blank\" rel=\"noopener\">preservar la massa muscular<\/a>. Tanmateix, fins i tot un ter\u00e7 no mengen una quantitat adequada per raons que van des de la manca de gana, problemes dentals o defici\u00e8ncia gustativa, fins a dificultat per empassar i recursos financers limitats. Combinat amb una tend\u00e8ncia a tornar-se m\u00e9s sedentaris, aix\u00f2 pot causar que es deteriorin els m\u00fasculs, es comprometi la mobilitat, es trigui m\u00e9s a recuperar-se de malalties i en la p\u00e8rdua d&#8217;independ\u00e8ncia. Aqu\u00ed entra en joc una guiada suplementaci\u00f3 proteica.<\/p>\n\n\n\n<p><strong>Important:<\/strong>\u00a0El consum de suplements nutricionals ha de ser supervisat per un <strong>especialista en nutrici\u00f3n o metge.<\/strong><\/p>\n\n\n\n<p><strong>+ Conclusions: <\/strong>La sarcopenia\u00a0<strong>\u00e9s tractable a trav\u00e9s d&#8217;una vida saludable<\/strong>, tant en nutrici\u00f3 com en activitat f\u00edsica i suplementaci\u00f3.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La <strong>nutrici\u00f3 balancejada i bona suplementaci\u00f3<\/strong> \u00e9s clau en la prevenci\u00f3 de la p\u00e8rdua de massa muscular.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><strong>Article per cortesia d&#8217;<a href=\"https:\/\/www.instagram.com\/nutricion.go\/\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/nutricion.go\/\" target=\"_blank\" rel=\"noopener\">Antonela B\u00e1varo<\/a>, Nutricionista i col\u00b7laboradora d&#8217;OAFI<\/strong><\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Article per cortesia d&#8217;Antonela B\u00e1varo, Nutricionista i col\u00b7laboradora d&#8217;OAFI La sarcop\u00e8nia, la p\u00e8rdua progressiva de la massa muscular Per qu\u00e8 \u00e9s important la massa muscular? No \u00e9s nom\u00e9s per fer-nos veure b\u00e9 est\u00e8ticament, sempre els nutricionistes i metges posem \u00e8mfasi en augmentar-la i baixar els nivells de greix perqu\u00e8 tamb\u00e9 \u00e9s molt important per PREVENIR, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40602,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[549,962,1286,960,814,959,1690,2495,728],"tags":[1255,2531,1289,2532,2533,1280,1281,2321],"class_list":["post-40599","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-amics-oafi","category-area-pacients","category-blog-ca","category-consells-nutricio","category-consells-sobre-salut-articular","category-dolor-ca","category-salud-ca","category-sarcopenia-ca","category-sense-categoria","tag-calidad-de-vida-ca","tag-dieta-ca","tag-dolor-ca","tag-masa-muscular-ca","tag-nutricion-2-ca","tag-prevencion-ca","tag-salud-articular-ca","tag-sarcopenia-ca"],"_links":{"self":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/40599","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/comments?post=40599"}],"version-history":[{"count":2,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/40599\/revisions"}],"predecessor-version":[{"id":40614,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/posts\/40599\/revisions\/40614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/media\/40602"}],"wp:attachment":[{"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/media?parent=40599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/categories?post=40599"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/ca\/wp-json\/wp\/v2\/tags?post=40599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}